WOD:
21-15-9 reps for time
Sumo deadlift high pull (135#/95#)
Front squats (135#/95#)
Time cap = 8 min
10 min rest, and then:
4 rounds for max reps
Touch & Go snatches (135#/95#)
Rest 4min between rounds. Post time and number of reps per round to comments.
KCFEndurance WOD: Week 2, set 2
Maryetta gives the rower a good crank.
Ask A KCF Coach
It’s been a few weeks since our last installment of Ask A KCF Coach. If you have CrossFit questions be sure to send them to us via Facebook, email, the comments section, or go old school, as this person did, and actually put pen to paper.
Dear KCF Coach,
Just like running shoes have a lifespan of ideal use and then need to be replaced, what about CrossFit/Oly lifting shoes?
Sincerely,
Shoe Hog
Dear Shoe Hog,
I’m going to do my best to not step on the toes, no pun intended, of our running shoe store owner friends with my answer. Conventional wisdom says that running shoes should be replaced every 300-400 miles. I’m convinced that this rule of thumb was created either by a running shoe manufacturer or running shoe store owner. Think about this, some long distance runners run between 70-100 miles per week. That would mean that they are needing to replace their shoes every 3-5 weeks. Unless you have a shoe sponsor, I don’t know many people that can afford that kind of a shoe habit.
When it came to my own running shoes I always went by feel. Typically after several months of wear I would start to notice some new uncomfortable sensation after a run, maybe it was a twinge in the knee or foot that I never felt before. I often found that replacing my shoes would resolve this situation. Now, many in the Pose Method camp say that if you know how to run correctly you can run in the same pair of shoes for thousands of miles because the shoes take less abuse. I don’t know about that, guess I don’t run enough to know anymore.
Now, onto your actual question. Let’s use conventional wisdom and say that your CrossFit shoes need to be replaced every 5-7 Frans or 150-200 WODs and your oly shoes every 1500-2000 snatches. Of course that’s totally arbitrary, but to be honest I think any answer to this question would be. I would still stick with the “go by feel” recommendation.
There are some obvious signs, if your Nano 2.0′s start to look like 5 Fingers because your toes are poking out of the toe box, then it’s probably time to change out your shoes. If the ball of your foot is poking out the bottom of your Inov8 195′s then it’s probably time for a new pair, and a discussion on running and landing mechanics.
I recommend that you inspect your shoes every few weeks. Look for signs of excessive wear. Be conscious of any new or unusual feelings in your feet, knees, hips or back. If you are sure it’s not due to poor technique or other reasons, it may be time for new shoes.
Of course, you could just wait for the next big CrossFit shoe craze to hit and jump on that bandwagon, which seems to come around every 6 months or so.
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Thanks for posting CFE workouts. I’ve only managed to fit in a couple of run workouts – so far. Last night was 2 min Time Trial Run in 16:47. Last lap was fastest at 1:58 the rest between 2:05 and 2:11. I even did a proper warm up (400 m jog, 12 walking lunges, 4 100 m accelerating to full speed, several minute rest). It all felt good.
Dan, I agree with your ‘go by feel’ answer. Unfortunately, not all people ‘listen’ to their bodies (or maybe they tune out what their bodies aretrying to tell them). They want a tangible answer as to how long shoes typically hold up. A ‘time frame’ answer doesn’t work because everyone runs different mileage- are you running 10 miles a week or 50? The 500 mile life span of a running shoe is an AVERAGE. That means that some folks can run much more than that without suffering any aches or pains, while some people have to change out their shoes more often- and yes, some high mileage runners do get new shoes every two months! Most high mileage folks are pretty efficient and can wear a shoe for longer, and they are typically at a normal body weight and aren’t breaking their shoes down quickly. Heavier, less efficient runners or those prone to injury might be buying shoes more often. Unfortunately you can’t tell a shoe is broken down by looking at it, as the mid sole-or cushiony part- breaks down and flattens out long before the treads wear down or holes occur. So, if a shoe feels worn out and not very cushiony anymore, you feel an ache or twinge that wasn’t there before, AND your shoes are pushing the high mileage mark, it might be time.